New Delhi: A simple 10-minute walk after dinner could significantly improve digestion, help regulate blood sugar levels and support overall gut health, according to gastroenterologist Dr Saurabh Sethi.
In a recent Instagram post, Dr Sethi, who has trained at AIIMS, Harvard University and Stanford University, explained why he makes it a point to walk after his evening meal every day. He said the habit is backed by decades of clinical evidence and can offer several health benefits without requiring expensive diets or fitness programmes.
Helps the stomach empty more efficiently
According to Dr Sethi, one of the biggest advantages of walking after dinner is that it accelerates gastric emptying, allowing food to move through the stomach more efficiently.
He explained that gentle movement stimulates the digestive tract, helping improve gut motility.
As a result, people may experience:
- Reduced bloating
- Less acid reflux
- Lower risk of constipation
A short, relaxed walk also supports digestion without placing excessive stress on the body.
Supports healthier blood sugar levels
Dr Sethi said walking after a meal can also help reduce post-meal blood sugar spikes.
According to him, even a 10-minute walk after eating can lower the rise in blood glucose compared with remaining seated or lying down.
This is because the body’s muscles use some of the glucose from the meal while walking, enabling the body to regulate blood sugar more effectively.
Health experts note that managing post-meal blood sugar levels is particularly beneficial for people at risk of diabetes or those living with the condition. However, individuals with diabetes should continue to follow medical advice specific to their health needs.
A simple habit for better gut health
Dr Sethi described walking after dinner as one of the simplest habits people can adopt to improve gut health.
He noted that many people spend money on detox diets, supplements and wellness programmes, while overlooking a free and evidence-based practice that can easily be incorporated into daily life.
According to the gastroenterologist, a short evening walk requires no special equipment or gym membership and is supported by years of clinical research on digestion and metabolic health.
Experts recommend moderate activity after meals
Health professionals generally recommend light physical activity after meals rather than strenuous exercise immediately after eating.
A relaxed walk for about 10 to 15 minutes can help support digestion and improve overall metabolic health without causing discomfort.
Experts also advise maintaining a balanced diet, staying physically active throughout the day, getting adequate sleep and following medical guidance for existing health conditions as part of a healthy lifestyle.
While a short walk after dinner is not a substitute for medical treatment, incorporating it into a daily routine may offer long-term benefits for digestion, blood sugar regulation and overall wellbeing.
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